Open Gym Strength and Conditioning – Teens

Warm-up

Tabata: (6 set)

20 seconds on/10 seconds off

Air Bike

-into-

3 sets:

10 Roll and Reach

10 Box Step Ups

3 Deadlifts (empty bar-build across sets)

3 Inch Worms

Deadlift (5 sets x 3 Deadlifts @80% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *)

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

7 Hang Power Snatch (75/55)

7 Box Jump Overs (24/20)